Iron issues, help needed

lculian

Hi, I'm finding my iron levels really low. How do you increase your iron intake? What foods do you find that are iron rich?

I had no idea my intake was so low!!!

cheesy_blasters

Have you gotten them checked my a doctor or just finding what you're tracking isn't meeting your goals?

lculian

What I'm tracking is not even half of what my goals are:(

cheesy_blasters

I'd get your blood tested if you can to see if you're deficient. I was iron deficient in college and NEVER got it checked- not for years. I was a lazy vegan and I got incredibly ill and ended up in the hospital because I fainted going down the stairs once, to get my mail. AWFUL.

If you are deficient, they'll put you on a supplement which will help a lot and will probably just be temporarily until you get your levels up.

If you aren't deficient, eat a lot of leafy greens. Kale, spinach, everything I do this now with every meal (even breakfast) and it makes a difference. I eat tofu and edamame regularly. I add hemp hearts to every meal. These are obviously veggies ways to do it but they're to combine with meat if you eat that sort of thing (also good source of iron so if you do eat meat- maybe try to increase it?).

megacy

Your body best absorbs the iron from meat. It's pretty easy to google iron rich foods. After meat, iron fortified cereal is a good way to go. But, the calcium from the milk will keep your body from absorbing all the iron, so maybe use it as a snack without milk. Vitamin C helps your body absorb iron. You'll want to not have iron rich foods with caffeine also. Using a cast iron skillet puts iron into whatever is cooked in it.
So, iron + vitamin c = yes, very good. iron + calcium or caffeine or tannins = no bueno.

lculian

Your body best absorbs the iron from meat. It's pretty easy to google iron rich foods. After meat, iron fortified cereal is a good way to go. But, the calcium from the milk will keep your body from absorbing all the iron, so maybe use it as a snack without milk. Vitamin C helps your body absorb iron. You'll want to not have iron rich foods with caffeine also. Using a cast iron skillet puts iron into whatever is cooked in it.
So, iron + vitamin c = yes, very good. iron + calcium or caffeine or tannins = no bueno.

Great info, THANK YOU!!!

ctooch99

Dealing with this as well since committing to exercise and good nutrition in January. Had my cholesterol checked last month and my HDL and LDL were text book perfect - bad news is my Red cell count was slightly low. Doc made me take home test to rule out colon cancer - she is suspicious that I have low iron.

So I have been eating a bit more lean red meat (Filet mignon and grilled veggies every Sunday night now) - I added an iron supplement to my daily vitamins and I am trying to increase my green veggie intake (I think spinach and broccoli are iron rich). I think beans like red kidney beans are a good source too as well as certain enriched cereals (just watch the sugar and carbs).

Getting checked again in July - if still low I will need further testing - hoping it's just the diet - I feel super strong and look the best I have since college... so it's weird.

AmyRhubarb

I usually need to bump my iron up before I donate blood (which was never an issue before I started exercising regularly!). My local blood center's website has a good list of iron-rich foods here: http://www.cencalblood.org/IronRichFoods.htm

My go-to food for a boost is Cream Of Wheat cereal - if I eat that several times a week before donating then I pass their minimum requirement no problem.

ctooch99

I usually need to bump my iron up before I donate blood (which was never an issue before I started exercising regularly!). My local blood center's website has a good list of iron-rich foods here: http://www.cencalblood.org/IronRichFoods.htm

My go-to food for a boost is Cream Of Wheat cereal - if I eat that several times a week before donating then I pass their minimum requirement no problem.

Great info!

DelilahCat0212

I usually need to bump my iron up before I donate blood (which was never an issue before I started exercising regularly!). My local blood center's website has a good list of iron-rich foods here: http://www.cencalblood.org/IronRichFoods.htm

My go-to food for a boost is Cream Of Wheat cereal - if I eat that several times a week before donating then I pass their minimum requirement no problem.

I love cream of wheat, I need to add that in to my rotation.

Unfortunately, my levels are so low, I have to supplement. It's a miracle that I'm upright most days. I eat red meat 3-4x a week, eat spinach all the time (it's my veggie of choice) and I cook in cast iron and none of it helped. Make sure you're not deficient before you start to worry too much about it though.

hevhoyda

If food options aren't enough you can try usin ferrous sulfate 325mg two or three times a day is what is recommended in pharmacy guidelines.

BWinsto1

Try eating chicken liver or beef liver. They have excellent sources if iron.

mkvilmin

Spinich is the old stand by to get iron. Also, and this is very old school, very very old school, cook with cast iron.

thirtytwopostcards

Lots of green, leafy vegetables such as watercress and rocket. Eat them with a source of vitamin C as this helps the body absorb both vitamins. Try not to eat iron and calcium together as they compete for absorption and you won't get the full benefits from the food you are eating.

You may want to ask your doctor about it if you are feeling tired and anaemic. There are many causes for anaemia, for me it was coeliac disease, so it's worth getting a quick check up to rule out anything like that.

lculian

Dealing with this as well since committing to exercise and good nutrition in January. Had my cholesterol checked last month and my HDL and LDL were text book perfect - bad news is my Red cell count was slightly low. Doc made me take home test to rule out colon cancer - she is suspicious that I have low iron.

So I have been eating a bit more lean red meat (Filet mignon and grilled veggies every Sunday night now) - I added an iron supplement to my daily vitamins and I am trying to increase my green veggie intake (I think spinach and broccoli are iron rich). I think beans like red kidney beans are a good source too as well as certain enriched cereals (just watch the sugar and carbs).

Getting checked again in July - if still low I will need further testing - hoping it's just the diet - I feel super strong and look the best I have since college... so it's weird.

Thank you for the insight and I'll keep you in my thoughts. I hope you are just experiencing a blip in your diet. Glad to hear you are feeling strong!

kristinegift

Red meat! (A good excuse to eat a burger, am I right?) I also help supplement with almonds, certain veggies and (surprisingly) milk and cereal bars. They have lots of calcium and iron and they're really tasty for a breakfast treat

eireannyoung

If you drink black or green tea, have those drinks between meals instead of with food. The tannins in the teas prevent absorption of iron (the caffeine itself has no effect). If you do end up having a cup of tea with a meal, steep it with a slice of lemon (lemon helps deactivate the tannins).

Eat a good source of vitamin C with your iron rich foods, like others have said. Oranges, tomatoes, black current juice, kiwi, and many other fruits and veggies are full of vitamin C.